Pre Season Training 2026 for U13 to U18
The best goal from the 2026 Gothia Cup
PRE-SEASON TRAINING 2026
Regent's Park Football Club presents
The Footballers' School | Performance Pathway
Five Weeks. One Goal. Be Ready.
Your football journey doesn't begin when you return to training in August.
It begins today.
Welcome to the Regent's Park Football Club Summer Development Programme.
The players who improve the most next season won't be the ones who wait until September.
They'll be the ones who start preparing now.
Everything you do over the next five weeks builds towards the new season—and for many players, the journey to Gothia Cup 2027.
THE MINDSET OF A PROFESSIONAL
Before you complete your first session, spend a few minutes watching one of the greatest professionals the Premier League has ever produced.
James Milner has won the Premier League, Champions League, FA Cup and League Cup, while playing at the highest level for more than two decades.
He wasn't known as the most skilful player.
He became one of the most respected because of his attitude, discipline and relentless work ethic.
Watch James Milner
As you watch, ask yourself:
- What habits made him successful?
- How seriously does he take training?
- What standards can you copy this summer?
- What sort of teammate do you want to become?
At Regent's Park Football Club, we don't expect every player to become a professional footballer.
We do expect every player to train like someone who wants to improve.
That means:
✔ Turning up prepared.
✔ Completing every session.
✔ Looking after your body.
✔ Encouraging your teammates.
✔ Working hard when nobody is watching.
Talent might open the door.
Daily habits decide how far you go.
⭐ FROM REGENT'S PARK TO ARSENAL
James Milner shows us what professionalism looks like.
Now here's proof that those habits can lead somewhere special.
Louis Zecevic-John started exactly where you are today—at Regent's Park Football Club.
Every extra run.
Every extra touch.
Every training session when nobody was watching.
Louis developed his game through years of consistent work at Regent's, earning the opportunity to join Arsenal.
Watch Louis during his Gothia Cup journey.
Notice how hard he works.
Notice how often he moves without the ball.
Notice the intensity he brings to every moment.
Then begin writing your own story.
GAME MENTALITY
Every player dreams of playing at the highest level.
The difference is rarely talent alone.
Successful players build habits long before the season begins.
This programme isn't simply about getting fit.
It's about building the mindset that great footballers share.
Discipline.
Consistency.
Responsibility.
Resilience.
Every session completed this summer is another step towards becoming the player your teammates can rely on.
Focus on what you can control:
• Your effort
• Your attitude
• Your preparation
• Your commitment
We've got former professional footballers in the coach team in coach Michael and coach John and experienced group of coaches ready to guide and mentor you.
The work, however, has to come from you.
Louis in the Gothia
WHAT YOU'LL DEVELOP
🏃 Build Your Engine
Develop the fitness to run, recover and compete for the entire game.
⚽ Master the Ball
Follow the Joner Football technical programme and master all 25 skills.
⚽ Master Your Moves to Beat
Improve how to defend and listen here to Ashley Cole.
💪 Become More Athletic
Improve strength, mobility and resilience.
🧠 Improve Your Football Intelligence
Watch football.
Study movement.
Think faster.
Play smarter.
🏆 Build Winning Habits
The habits you build this summer will shape the player you become next season.
HOW TO USE THIS PROGRAMME
This programme has been designed to fit around your summer holidays.
Each week follows the same structure.
Complete every session as closely as possible.
Missed a day?
Don't worry.
Simply complete it the next day and continue your progress.
The most important thing is consistency, not perfection.
Remember:
Small improvements every day build great footballers over time.
THE FOOTBALLERS' SCHOOL WEEKLY SCHEDULE
Every week follows the same structure.
Small improvements every day build great footballers over time.
| Day | Running | Technical | Daily Focus |
|---|---|---|---|
| Monday | Aerobic Run | Joner + Techne + Rebound | Build Your Engine |
| Tuesday | Recovery Walk & Mobility | Joner + Techne + Rebound | First Touch |
| Wednesday | Running Session | Joner + Techne | Beat Your Personal Best |
| Thursday | Recovery / Cross Training | Joner + Weak Foot + Rebound | Raise Your Standard |
| Friday | Running Session | Joner Review + Techne | Weekly Challenge |
| Saturday | Match / Practice | Enjoy Football | Apply Your Skills |
| Sunday | Recovery | Light Juggling & Watch Football | Prepare For Next Week |
⸻
📅 RETURN TO CLUB PRE-SEASON
Tuesday 25th August
10:00am – 11:30am
Thursday 27th August
10:00am – 11:30am
Saturday 29th August
9:00am – 10:30am
Every player should aim to complete the Summer Development Programme before returning to club training.
⸻
THE REGENT'S 45
Every day you'll complete:
15 Minutes
Joner Ball Mastery
15 Minutes
Techne Juggling
15 Minutes
Rebound Wall
Five weeks equals 26+ hours of technical football before the season even begins.
🏃 YOUR FIVE PHASE RUNNING PROGRAMME
PHASE 1 — BUILD YOUR ENGINE
Three sessions:
- 35-minute aerobic run
- 35-minute aerobic run
- 25-minute recovery run
PHASE 2 — RAISE THE STANDARD
Three sessions:
- 40-minute aerobic run
- 30-minute run + 6 × 20-second strides
- 25-minute recovery run
PHASE 3 — TRAIN LIKE A FOOTBALLER
Three sessions:
- 15-minute warm-up
- 8 × (1 minute hard / 1 minute easy)
- 10-minute cool-down
Plus:
- 35-minute aerobic run
- 25-minute recovery run
PHASE 4 — MATCH INTENSITY
Three sessions:
- 20-minute easy run
- 10 × 40m sprints
- 10-minute cool-down
Plus:
- 40-minute aerobic run
- 25-minute recovery run
PHASE 5 — BE READY
Three sessions:
- 40-minute aerobic run
- 8 × (90 seconds hard / 90 seconds easy)
- 20-minute recovery run
Arrive fresh.
Arrive confident.
Arrive ready.
⚽ THE FIVE-PHASE JONER PROGRAMME
| Phase | Skills |
|---|---|
| Build Your Engine | 1–5 |
| Raise the Standard | 6–10 |
| Train Like a Footballer | 11–15 |
| Match Intensity | 16–20 |
| Be Ready | 21–25 |
Every skill should be completed:
✔ Right foot
✔ Left foot
✔ Head up
✔ Match speed
⚽ THE FIVE-PHASE TECHNE PROGRAMME
| Phase | Challenge |
|---|---|
| Build Your Engine | Record your best score |
| Raise the Standard | Alternate feet |
| Train Like a Footballer | Weaker foot |
| Match Intensity | Moving juggling |
| Be Ready | Beat your personal best |
🎯 WEEKLY TARGETS
| Phase | Runs | Joner | Techne | Ball Touches |
|---|---|---|---|---|
| Build Your Engine | 3 | Skills 1–5 | Personal Best | 3,000 |
| Raise the Standard | 3 | Skills 6–10 | Alternate Feet | 3,500 |
| Train Like a Footballer | 3 | Skills 11–15 | Weaker Foot | 4,000 |
| Match Intensity | 3 | Skills 16–20 | Moving Juggling | 4,500 |
| Be Ready | 3 | Skills 21–25 | Beat Your PB | 5,000 |
TRACK YOUR PROGRESS
By the end of the programme you should have completed:
✔ 15 Running Sessions
✔ 35 Joner Sessions
✔ 35 Juggling Sessions
✔ 35 Rebound Wall Sessions
✔ More than 26 hours of technical practice
✔ Around 20,000 quality ball touches
✔ A fitter, stronger and more confident version of yourself
📅 RETURN TO CLUB PRE-SEASON
Tuesday 25 August
10:00–11:30
Thursday 27 August
10:00–11:30
Saturday 29 August
9:00–10:30
THE REGENT'S GOTHIA STANDARD
✔ Train every day.
✔ Touch a football every day.
✔ Improve every week.
✔ Help your teammates improve.
✔ Leave every session better than you started.
THE COUNTDOWN STARTS NOW
The season doesn't begin when you arrive at training.
It begins with the work you do when nobody is watching.
We'll see you back on the pitch.
Regent's Park Football Club
The Footballers' School | Performance Pathway